Wed: First Degree

In Latest WOD by Eric Griffith

CrossFit Brigade – CrossFit

Warm-up

Animal March (No Measure)

Bear Crawl (3 styles: tabletop/straightleg, anyhow)

ToySoldiers (add airplane walk)

Inchworm (½ length + 10 GTO at end)

Crabwalk (+ Bridge/Wheel)

Spiderman (½ length + add hip circles)

Chimp Run

Duckwalk (½ length)

Burpee Broad Jump (½ Length)

Warm-up

BB Warm-up:

5 RDLs

5 Good Mornings

5 Kang Squats

5 Push Press

5 Sumo Deadlift High Pulls (2 slow/negatives for technique; 3 regular)

Metcon

Use 2 rounds of :30 at each movement/station for warm-up.

First Degree (CFNE) (Time)

3 Rounds:

30 Wallballs (20/14)

30 Sumo Deadlift High Pulls (75/55)

30 Box Jumps (24/20)

30 Push Presses (75/55)

30/21 Calorie Row*

*21/15 Cal Bike as sub for Rx
Task Based Fight Gone Bad. Choose weight you would use for FGB.

Start groups on different movements as needed.

Mobility

Foam roll low back, glutes, hamstrings, and quads!!!

Smash scap and shoulders with lacrosse ball!!!

Hold Pigeon, Couch, and Puppy Dog for minimum :30!!!